beginner · horizontal push
Incline Dumbbell Press
The incline dumbbell press trains the chest, shoulders, and triceps while allowing each arm to move independently. A moderate bench angle usually keeps the chest involved without turning the movement into an overhead press.
- Primary
- chest, shoulders
- Secondary
- triceps
- Equipment
- dumbbells, adjustable bench
- Mechanic
- compound
- Home gym
- Friendly
Setup
- — Set the bench to a low or moderate incline.
- — Bring the dumbbells to shoulder level with wrists stacked over elbows.
Execution
- — Press the dumbbells up and slightly inward.
- — Lower with control until the upper arms reach a comfortable depth.
Breathing & coaching
- — Inhale during the controlled lowering phase.
- — Exhale as you press.
- — Keep shoulder blades supported by the bench.
- — Use a neutral or slightly angled wrist position.
Safety & common mistakes
- — Use a safe dumbbell handoff and return.
- — Choose a pain-free shoulder range.
- — Using an overly steep bench angle.
- — Bouncing out of the bottom position.
Progressions
- — Alternating incline dumbbell press
Regressions
- — Dumbbell floor press
- — Incline push-up